Single Leg Smith Machine Reverse Kickback
Single-leg hip extension for glutes, with the pelvis stable. The guided bar keeps a fixed path.
- Primary muscleGlutes
- Also worksHamstrings
- EquipmentMachine
- TypeIsolation
- LevelBeginner
- Glutes
- Hamstrings
- Machine
How to do the Single Leg Smith Machine Reverse Kickback
4 steps, in the order you do them.
- Adjust the seat, supports, or stops on the machine so the range of motion is comfortable and stable.
- Extend your hip while squeezing your glutes, without arching your lower back.
- Return slowly to the starting position and repeat.
- Repeat at a controlled pace without using momentum.
Muscles worked
Common Single Leg Smith Machine Reverse Kickback mistakes
What goes wrong most often when you do the Single Leg Smith Machine Reverse Kickback, and how to fix it.
You rest the bar on your toes and it slips.
Place the bar on your arch or heel, with the sole flat against it, before unracking.
You set up too far from the bar and push on a diagonal.
Kneel so the bar sits over your foot with your thigh under your hip. The track moves straight up.
You push the bar so high that your lower back arches.
Stop when your thigh is parallel to the floor and your back is still flat.
Alternatives to the Single Leg Smith Machine Reverse Kickback
They work the glutes with other equipment, including options for training at home.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More glutes exercises
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Quadruped Glute KickbackGlutes · Bodyweight
Frequently asked questions
What muscles does the Single Leg Smith Machine Reverse Kickback work?
The Single Leg Smith Machine Reverse Kickback works mainly the glutes. It also works the hamstrings.